2021

Healthy for the

HolidaysRecipes
 It’
s all about
creating hope!
IT’S COMPLETELY POSSIBLE TO EAT WELL
*AND* EAT HEALTHY OVER THE HOLIDAYS!

We wanted to share with you some delicious

holiday recipes we’ve been able to enjoy without
sacrificing taste.

It’s completely possible to enjoy great food

without the weight gain that often goes
with the holidays, so we invite you to try these
delicious “healthy for the holidays” recipes and
see what’s possible for your future. Special thanks
to all the contributors whose culinary gifts and
talents brought this cookbook together.

In a clinical study, the group on the Optimal Weight 5 & 1 Plan®

lost 10x more weight than the self-directed group. Average weight
loss on the Optimal Weight 5 & 1 Plan is 12 pounds.

2 healthy for the holidays recipes healthy for the holidays recipes 3
 LOADED CAULI MASHERS 07
A luscious potato alternative

CONTENTS
ALMONDINE GREEN BEAN 08
A fabulous, flavorful side dish

CHEESY CAULI BREADSTICKS 09

The perennial crowdpleaser

BAKED KABOCHA 10
Crustless pumpkin pie

HOLIDAY CAULI STUFFING 13

So delicious

GREEN BEAN CASSEROLE 15

So very yum

JALAPENO POPPERS 16
Heat it up

BAKED CINNAMON JICAMA 18

A lovely sweet

STUFFED ZUCCHINI BOATS 19

Satisfying and delicious

CAPRESE CHICKEN 21
Very flavorful and inspiring

FAUX BAKED POTATO SOUP 22

So creamy, so good

HOLIDAY VEGGIE QUICHE 23

For breakfast and beyond

4 healthy for the holidays recipes healthy for the holidays recipes 5
 Loaded Cauli
Mashers
A LUSCIOUS POTATO ALTERNATIVE

INGREDIENTS

• 4 slices Jennie-O • 3 cloves garlic - • 1/2 tsp black pepper

extra lean turkey minced • 2 tbsp fresh chives
bacon • 1/3 cup 1% buttermilk • 1/4 cup reduced fat
• 6 cups cauliflower • 1 tbsp butter shredded cheddar
florets • 3/4 tsp salt cheese

DIRECTIONS

1. Cook the bacon until crisp in a 5. Mix in 1 tbsp of chives, transfer to

skillet and set aside, crumble.
2. Boil cauliflower and minced
garlic until soft (15-20 min),
drain, return to pot.
3. Preheat oven to 350°F degrees.
4. Combine buttermilk, salt,
pepper, cauliflower, garlic and
puree with blender.
casserole dish,
6. Top with cheese, bacon and
remaining chives.
7. Bake until cheese melts (5 min.)
8. Makes 6 servings - each serving 25 - 35
MINUTES
is 1/2 oz. protein, 2 veggies, 2 1/3
condiments.

6 healthy for the holidays recipes healthy for the holidays recipes 7
 Cheesy Cauliflower
Breadsticks
THE CROWDPLEASER

INGREDIENTS

• 1 cup riced or • 1 cup shredded lite

chopped cauliflower mozzarella
• 1/4 cup egg • Marinara sauce of
20 - 30
MINUTES

Almondine INGREDIENTS
substitute your choice
• Garlic salt and Italian • 1/2 cup Italian diced

Green Bean
A FABULOUS, FLAVORFUL SIDE DISH
DIRECTIONS
1. Preheat oven to 350°F
2. Bring a large pot of water to boil.
3. Add green beans, cook until bright
green and tender (about 6-8 min.)
4. Drain, rinse in cold water, pat dry.
5. Spread nuts in a single layer on baking
sheet and toast until golden brown
and fragrant. (About 7 min)
8 healthy for the holidays recipes
• 1/4 tsp salt
• 1/2 tsp pepper
• 4 cups green
beans
• 2 tbsp slivered
almonds
• 1 tsp olive oil
6. Transfer to a plate to cool, then in
large bowl, toss green beans w/oil,
8. Sprinkle w/ garlic salt, Italian seasoning,
season, then transfer to serving dish
and garnish with toasted almonds.
9. Yields 1 complete Lean & Green meal for
55 - 65
MINUTES
slightly on parchment
remainder of cheese, continue baking at
450°F for 10 min, then serve w/ marinara.
one person - no healthy fat required
seasoning to taste tomatoes
DIRECTIONS
1. Puree tomatoes in small chopper
2. Preheat oven to 350 degrees
3. Mix cauli, egg substitute, 3/4 cup
cheese in bowl
4. Line 5x9 loaf pan w/parchment
paper, spray with Pam
5. Pour mixture into pan and bake
at 350°F for 30 min or until set.
6. Lift edge of parchment, place on
cookie sheet, carefully flip dough
and bake an add’l 15 min at 450°F.
7. Take out of oven, slice into strips
w/pizza cutter and separate
healthy for the holidays recipes 9
 Baked Kabocha
CRUSTLESS PUMPKIN PIE

INGREDIENTS

• 1-2 Kabocha squash, • 2 egg whites • 1/2 tsp maple or

need 2 cups cooked • 1/2 tsp ground vanilla extract
squash cinnamon • 1 packet NuStevia
• 1/4 cup almond • 1/2 tsp pumpkin • 28 walnut halves
or cashew milk pie spice • Optional topping

DIRECTIONS

1. Preparing Kabocha -- Preheat 4. Preparing pies -- Preheat oven

oven to 450°F, line banking pan
with foil, cut squash in wedges,
remove seeds, place in pan,
spray with nonstick cooking
spray and bake 30 minutes.
2. Flip squash over, spray with
cooking spray and bake
another 10-15 min or until done.
to 425°F, place all ingredients
except walnuts into blender,
blend until smooth, pour into
4 ramekins (small dishes) and
bake for 15 min.
5. Reduce heat to 350°F, top with
walnuts, bake another 25 min.
85 - 90
6. Makes 4 servings, each serving MINUTES

3. Let cool, remove skin, measure = 1 green, 1 condiment, if topped

2 cups cooked squash with sugar free topping, 1 snack.
.
10 healthy for the holidays recipes healthy for the holidays recipes 11
 Holiday Cauliflower
Stuffing
SO DELICIOUS
INGREDIENTS

• 3 tbsp butter • 1 cup chopped • 2 tbsp fresh

• ½ cup chopped mushrooms chopped rosemary
green onion • ½ tsp salt • 1 tbsp fresh
• ½ cup chopped • ½ tsp fresh ground chopped sage
celery black pepper • ½ cup vegetable
• 2½ cups chopped • 1/4 cup fresh or chicken broth
cauliflower chopped parsley

DIRECTIONS

1. Melt butter, add onions, celery, 3. Add remaining spices and fold
carrots, mushrooms, cook until into mixture. 25 - 30
MINUTES
tender. 4. Add broth, cover for 15 minutes
2. Sauté the cauliflower in mixture and serve.
until tender, adding salt and 5. Makes 3 servings.
pepper.
12 healthy for the holidays recipes healthy for the holidays recipes 13
 Green Bean
Casserole
INGREDIENTS
• 16oz frozen green
beans
• 2 cups button
mushrooms -
chopped
• 1 clove garlic -
minced
DIRECTIONS
1. Preheat oven to 350°F.
2. Microwave green beans
according to package
directions.
3. Lightly grease medium sized
skillet and cook onions, garlic
and mushrooms over medium
heat - about 5-7 minutes.
4. Combine cooked mixture with
green beans in medium sized
bowl and let cool.
5. Combine Greek yogurt, sour
14 healthy for the holidays recipes
SO YUM!
• 1/4 cup yellow onion • ½ packet stevia
- diced • ½ tsp salt
• 3/4 cup plain non-fat • ½ tsp pepper
Greek yogurt • ½ cup reduced fat
• 1/4 cup light sour cheddar cheese -
cream shredded
• 1 tsp cornstarch
cream, cornstarch, stevia, salt,
and pepper in a small bowl.
Toss vegetables in sauce
mixture until evenly coated.
Add cheddar cheese, and mix
until well combined
6. Spread into a lightly-greased
baking dish, top with parmesan, 40 - 45
and bake until topping is MINUTES
golden brown, about 30-35
minutes.
healthy for the holidays recipes 15
 Jalapeno
INGREDIENTS
Poppers
• Cooking spray
• 4 oz. lean (95-97%)
ground beef
• 6 whole jalapeno
peppers
• ½ cup low-fat plain
Greek yogurt
DIRECTIONS
1. Preheat oven to 350°F.
2. Lightly grease a baking sheet
and set aside.
3. Cook ground beef in a non-stick
pan over medium-high heat
until done (internal temp of
160°F). Set aside.
4. Cut jalapeño peppers in half
lengthwise. Remove seeds and
membrane.
16 healthy for the holidays recipes
HEAT IT UP!
• 1 cup shredded • 1/4 tsp garlic powder
reduced-fat sharp • 1/4 tsp cumin
cheddar cheese • 1/4 tsp chili powder
• 3 medium scallions,
• 1/8 tsp paprika
sliced thin
• 1 large red bell
pepper, diced finely
5. Combine beef, yogurt, cheese,
scallions, red pepper, and spices
in a medium bowl.
6. With a spoon, fill jalapeño
pepper halves with cheese
mixture. Place the peppers, cut- 40 - 50
MINUTES
side up, on the prepared baking
sheet.
7. Bake for about 20-25 minutes
or until golden brown.
Remove from oven and serve
immediately. healthy for the holidays recipes 17
 Stuffed
Zucchini Boats
SATISFYING AND DELICIOUS

DIRECTIONS
1. Preheat oven to 350 degrees. Cook ground 50 - 60
beef and season how you like - ideas: onion MINUTES
35 - 45 powder, salt, chili powder, cumin, red pepper INGREDIENTS
Baked Cinnamon
Jicama
MINUTES INGREDIENTS flakes, cayenne pepper, dried minced garlic,
sliced fresh oregano, parsley, etc.
• 3 cups jicama 2. Cut zucchini in half and scoop out seeds to • 1 large zucchini
(cubed or sliced) make room for filling. Mix the cheese and • 2 tbsp Mozzarella
• 3 tbsp butter ground beef together & fill the zucchini cheese
boats. Lay zucchini on a cookie sheet and
• 1/4 tsp apple pie bake for 30 mins until zucchini is soft and • 5 oz. lean ground
A LOVELY SWEET spice cheese is melted. beef
• 1/4 tsp cinnamon • Spices to taste - see
• 3 packets stevia directions
DIRECTIONS
• 1 tbsp Walden
1. Preheat oven to 350 degrees. Line Farms caramel
a cookie sheet or baking pan with syrup
non-stick foil. • 2 tbsp fat-free
2. Mix jicama with melted butter in a Reddi Whip
medium-sized bowl. Add cinnamon,
apple pie spice, and stevia stirring
until combined. Pour on to the foil- 3. The jicama will not get completely soft
lined pan. Cover with foil. Bake for when baking. Expect to have a slight
20 minutes. Uncover and bake an crisp center when eating and a slightly
additional 15 minutes. sweetened taste. Enjoy!

18 healthy for the holidays recipes healthy for the holidays recipes 19
 Chicken Caprese
VERY FLAVORFUL AND INSPIRING

INGREDIENTS

• 2 tsp olive oil • 3 tbsp balsamic • 1 lbs Boneless

• 2 garlic cloves - vinegar Skinless Chicken
minced • 1/4 tsp salt Breast - butterflied
• 2 cups grape • 1/4 tsp black pepper • 2 cups reduced-fat
tomatoes - cubed • ½ cup fresh basil shredded Mozzarella

DIRECTIONS

1. Butterfly the chicken breast(s) over medium-high heat for a

and pound very thin (1/8 to 1/4
inch thick)
2. Heat olive oil in a large skillet
over medium-high heat. Add
garlic and stir for one minute.
3. Add tomatoes, balsamic
vinegar, salt and pepper. Cover
and cook for 8-10 minutes until
tomatoes have softened.
4. Remove from heat and stir in
fresh basil.
5. Grill or sauté chicken breasts
few minutes on each side until
fully cooked and juices flow
clear.
6. Transfer to a baking sheet and
turn oven to broil.
7. Top chicken with tomato
mixture and shredded
mozzarella cheese, similar to
how you would top a pizza.
8. Place baking sheet into oven to 25 - 30
MINUTES
broil for 2-5 minutes or until the
mozzarella is melted.

20 healthy for the holidays recipes healthy for the holidays recipes 21
 Potato Soup
Faux Baked
SO CREAMY, SO GOOD
Holiday
Veggie Quiche INGREDIENTS
40 - 45
MINUTES

DIRECTIONS • 1 cup egg beaters

INGREDIENTS
1. In a pot, bring the low sodium chicken broth and
the chopped cauliflower to a boil. Reduce the heat
to a simmer setting, cover with a lid, and cook for 15
• 1 cup low sodium
chicken broth
minutes.
2. Remove from the heat and place in a blender to • 1.5 cup raw
puree. Pour the pureed cauliflower back into the pot, DIRECTIONS
cauliflower, chopped
turn on a low heat setting and add the Laughing
• 1 slice Laughing Cow 1. Preheat oven to 375°F. Spray a baking
Cow wedge, 1/4 cup of cheddar cheese, 1/4 cup of
the chopped Turkey Bacon, 1/4 cup of water, garlic Cheese wedge
powder and black pepper.
• 1/2 cup low-fat
3. Remove from the heat. Top with the left-over
cheddar cheese,
shredded cheese and chopped bacon.
shredded
• 1/3 cup cooked
turkey bacon
• 1/4 cup water
• 1/4 tsp garlic powder
20 - 30 • 1/4 tsp black pepper
MINUTES
FOR BREAKFAST • ½ cup low moisture
part skim 2%
AND BEYOND
mozzarella cheese
• ½ cup tomato,
chopped
• ½ cup broccoli,
dish with Pam cooking spray. Mix chopped
ingredients all together in a bowl. Pour • ½ cup zucchini,
mixture into prepared pan. Bake 35
minutes.
chopped
• 2 Light Swiss
Laughing Cow
cheese wedges
• 1/4 tsp salt
• 1/4 tsp pepper
• 1/4 tsp onion powder

22 healthy for the holidays recipes healthy for the holidays recipes 23
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